Parker Peters and a few other exercises

  • When:05/19/14
  • QIC: Abacus
  • The PAX: Floor Slapper, Cole Slaw, Hairball (WB), Prohibition, Lobster Roll, Clown Car, Liquor-Cycle, Uncle Leo, Alf, Turkey Leg, Housekeeping, Coal Miner's Daughter (WD)

Parker Peters and a few other exercises

With a nice cool morning in the middle of May the PAX gathered around the VSF ready to get the week started off right.  With the clock indicating 0530 hours YHC led the PAX on a warm up jog over to the parking lot by the soccer fields.  Extended the run to allow the last couple late arrivals to join the crew.  Quick rehash of the disclaimer as we circled up for COP:

  • SSH x 25 (IC)
  • IW x 25 (IC)
  • Squats x 25 (IC)
  • Merkins x 15 (IC), hold it in plank
  • MC x 20 (IC), hold it in plank
  • Parker Peters x 20 (IC) (Alf’s pick)

Mosey over to soccer fields for a slightly modified version of 4 Corners:

  • Rd 1 – Karaoke to midfield light pole, 5 Merkins, Backwards Run across field to other light pole, 10 Merkins, Karaoke to end line light pole, 15 Merkins, Forward Run across field to final light pole, 20 Merkins.  Plank it up and wait for PAX to finish.
  • Rd 2 – Forward Run to midfield light pole, 5 Squats, Bear Crawl across field, 10 Squats, Backwards Run to end line, 15 Squats, Bear Crawl back to start, 20 Squats, Plank it up and wait for PAX to finish.

Head over to the rock pile and select a rock (Size does matter as we will be moving with rock):

  • Rock curls x 5, Run to midfield w/ rock, Rock Curls x 10, drop rock and run to other side of soccer goal and back, Rock Curls x 15, return to starting point w/ rock.
  • Rinse & repeat x 3 w/ Push Presses w/ rock, Goblet Squats, and Triceps Extensions

Return rocks to rock pile and jog back to the playground for a little circuit work:

  • Rd 1 – 10 Pull-ups, 20 Dips, 20 Incline Merkins
  • Rd 2 – 10 Pull-ups, 20 Dips, 20 Decline Merkins
  • Rd 3 – 10 Pull-ups, 20 Dips, 20 Knee-ups

Time for People’s Chair and 6 MOM:

  • PC x 60 secs (w/ arms straight out, 40 air presses)
  • Lunge walk to the side walk
  • Dolly x 20 (IC), hold’em
  • Flutter x 20 (IC), hold’em
  • LBC x 20 (IC)
  • CCV x 20R (IC)
  • CCV x 20L (IC)

Back to launch point for COT


  • First time back to The Matrix in a while for YHC.  Strong group of guys that put forth good effort this morning.
  • Communicating with Alf before the work-out last week and he had mentioned that the only time he did Peter Parkers/Parker Peters was when YHC or my brother, Chelms, was the Q.  Had to make sure to include at least one set in COP this morning.
  • Lobster Roll makes the bear crawl look easy.  On last set he took off on forward run across field and then realized we were bear crawling.  No worries, he returned to starting point and proceeded to blow by everyone again.
  • Cole Slaw, Alf, Lobster Roll, and Turkey Leg all killed it when we were completing the series with the rocks.


  • 2nd annual Area 51 Pool Party to be held Saturday, 6/14, at Candlewyck Pool.  See weekly e-mail for additional details.
  • 1 year anniversary work-out for Fast Twitch this Tuesday, 5/20, at South Charlotte Middle School.  Launch time is 5:15.
  • F3 Dads is on again this summer.  Starts Saturday, 6/14, and will be held at Francis Beatty Park on Weddington Road.  Bring your 2.0s, boys and girls, for some exercise and fun activities.  Header is once again organizing the schedule and looking for PAX members to help lead the activities each Saturday.
  • Kettle Bell clinics will be held each of the next 2 Saturdays, 5/24 & 5/31, from 6:00-6:45 a.m. at Calvary Church (site of The Rock).  Byron, a Metro PAX and Personal Trainer, is leading clinic where PAX can learn proper form for various Kettle Bell exercises.



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9 years ago

Nice Q this morning Abacus. Steady pain delivered for 45 minutes. Glad you didn’t disappoint with the Chepul brother’s signature move on the Parker Peter/Peter Parker.

I think Lobster Roll is a strong favorite for the Bear Crawl Gold at F3 Olympics in a few weeks.

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